Lack of sleep can cause obesity!
If you ever wondered what the less you sleep, the more you are getting fat then this is for you!
There are various researches that have proved that a lack of sleep can cause overweight and many other metabolic problems. These are a few points about how your sleep is effecting your fat cells.
Increases the insulin resistance in your body:
When you don’t have enough amount of good sleep, this can cause an increase in the insulin resistance in your body. Which is the precursor of developing the diabetes type 2. If your body produces more amount of the insulin, the less glucose you burn for energy and thereby packing your body with the fat cells.
A study that has followed for 5 to 10 years has proven that less than 7 hours of sleep can lead to obesity
Your appetite increases:
The lack of sleep can cause hormonal imbalance in our body. The hormones include the ghrelin which is a appetite stimulate and cause increased consumption of food when produced in our body and lepton which is the hormone that is produced from the fat cells- increases the satiety.
When you are sleep deprived this can lead to the ghrelin levels spike—increasing your appetite—and leptin levels plummet, triggering hunger and the result would be the overeating.
Less energy consumption:
University of Chicago study found that when healthy young men went from sleeping up to 10 hours a night to four, their cravings for fattening, high carbohydrate, high-calorie foods increased by 45 percent. The exhaustion that results from sleep deprivation—especially when it’s chronic—can also sabotage your weight loss efforts.
Causes day fatigue:
Lack of sleep can cause daytime fatigue, making you less likely and less motivated to exercise.
A study done on 15 men found that when participants were sleep-deprived, the amount and intensity of their physical activity decreased.
In one study, college basketball players were asked to spend 10 hours in bed each night for five to seven weeks. They became faster, their reaction times improved, their accuracy increased and their fatigue levels decreased
Three mechanisms in the sleep-weight relationship:
a) The Energy pathway;
b) The Hormone pathway;
c) The Nutrient pathway.
The Energy pathway :
The people who are sleep deprived tend to be liturgical and they are less likely to exercise; even if they push themselves to exercise, however, it is usually for shorter periods and at lower intensity levels.
The energy pathway effect is not limited to formal exercise. The people who are sleep deprived tend to sit and lie down more while standing and walking less. We even fidget less and move more sluggishly after a poor night of sleep.
The Hormone pathway :
Like I have already mentioned above, sleep can cause various hormonal changes.
Apart from the appetite-related hormones like the leptin and ghrelin which has an effect on the sleep.
This research shows that sleep is closely related to our appetite and other hormones. The authors of the recent JAMA Internal Medicine paper, for example, suggested that light exposure at night might nudge people towards weight gain by interfering with melatonin levels that our brains produce to help regulate our sleep cycles. Disrupted melatonin levels, in animal studies, reduce sleep quality and increase eating.
The Nutrient pathway:
The more hours a person is awake, the more times they tend to eat. People awake during late night and early morning hours, for instance, may snack or graze to stay alert. Compared to a person who sleeps eight hours per night, a person sleeping just 4-6 hours can easily consume an entire extra meal during these extra hours. Secondly, sleep also changes our food preferences.
Research shows that cravings for sweets and energy-dense foods increase when we are sleepy, probably because our brain is seeking quick energy sources.(source)
Sleep has various effects on our body. especially coming to obesity. There are a number of mechanisms that are involved that can cause an increase in weight gain. Compared to people who sleep 8 hours a day to 4 hours a day have shown that there is drastic weight gain and the mechanisms include the hormonal, nutritional, energy pathways about how the sleep affects the fat cells in our body. It is always advised to sleep a minimum of 8 hours to have a healthy livelihood.
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